Guided Mindfulness Practice

This is an 8-minute guided meditation practice. It doesn’t require any previous mindfulness training. I suggest you find a comfortable sitting position on a chair or on a cushion and make sure that you can be uninterrupted for the time of the meditation.

Transcript

Find a comfortable sitting position on a chair or on a cushion.

Sit with an upright back and put your hands together in your lap.

Then gently close your eyes and keep them closed until I tell you to open them.

And start by placing your awareness at the tip of your nose.

For a moment just notice the air streaming in and streaming out again of your nose.

See if you can notice the subtle change in temperature from the air streaming in and streaming out again.

Then move your awareness to your belly and notice the subtle movement of your belly going in and out again with every breath out and in.

Then gently move your awareness to your feet and for a moment just notice your feet.

They warm or cold.

Do they feel heavy or light?

Then move your awareness up to your hands and for a moment just notice your hands.

They warm or cold.

Where do they touch each other?

And the legs.

Then move your awareness to your shoulders.

Just notice your shoulders.

Feel the weight of your arms hanging on them.

And then for a few moments return your awareness back to your belly.

And just notice the subtle movement of your belly with every breath in and out again.

And when you notice a thought arise,

Let it go.

And simply come back to the movement of your belly breath.

Then take a deep breath in and a deep breath out again.

Rub your hands together.

And gently rub them against your face.

And when you're ready,

Gently open your eyes and become aware of your surroundings.

Thank you.

Reviews

Sehr angenehme Stimme. Das hat gut getan!

Much calming. Thank you so much for this meditation 😊😊🙏🙏